When people hear the word fasting their first instinct might be to run in the opposite direction. Intermittent fasting is simply an easy eating plan that focuses largely on when you eat – not just what you eat. Intermittent fasting is when your body switches between fasting and eating. You naturally already fast (don’t eat) while you are sleeping, but intermittent fasting takes it to another level. In this article we will discuss one type of intermittent fasting, what it is, how it works, and if it is for you.
Did you know that Bowling Green, Kentucky made national news last year? I wish it was for something like the lowest crime or the friendliest city in all the USA, but it wasn’t. We made national news for our dependence upon a weight loss drug. In 2024, Bowling Green, Kentucky was dubbed “Ozempic Capital of America” due to the high concentration of residents using the weight loss drug. Our small community has given out so many Ozempic prescriptions that the percentage of those using the weight loss drug is higher than major cities like New York City.
Now don’t get me wrong. For those who have chosen one of the many weight loss drugs, I am thrilled you are working on your weight and your health. Obesity is one of the leading causes of chronic health disease and death. My concern is two-fold. I am concerned about the long-standing effects of the weight loss drug over time and what happens after you eventually stop the drug. Could this be the time, more than any other time, that we need to take a look at how we eat and the diets we choose?
Intermittent fasting is less of a “diet” and more of a way of eating. With intermittent fasting, you only eat at specific times. While there are several ways to intermittent fast, they are all based on choosing specific times to eat and fast. A very common one, that I personally use, is eating within an eight-hour period each day and fasting for 16 hours straight. Typically, my diet involves eating my first meal at lunch and my last meal at dinner. During the fasting hours water, black coffee, and non-sweet tea are permitted.
Research shows that those who intermittent fast do more than burn fat. Johns Hopkins neuroscientist, Mark Mattson, has studied intermittent fasting for over 25 years. In one of his published studies in the New England Journal of Medicine, he gave data about the range of benefits of intermittent fasting which include: a longer life, a leaner body, and a sharper mind. He went on to say, “Many things happen during intermittent fasting that can protect organs against chronic diseases like Type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers.”
It is important to know that intermittent fasting does not mean you should eat whatever you want and as much as you want. While your body is fasting, it will curb your hunger. Use this to your advantage and lower your caloric intake. This is how you will lose weight and maintain your body’s sugar levels. The best diet is always to eat farm-fresh plant-based foods. Many experts recommend following a Mediterranean diet which uses plant-based foods like fruits, vegetables, whole grains, legumes, nuts, fish, poultry and healthy fats. It also recommends a lower consumption of red meat, dairy, and processed foods.
Overall intermittent fasting is safe, however it is not recommended for children and teens under 18, women who are pregnant or breastfeeding, individuals with Type 1 diabetes who take insulin, and those with a history of eating disorders. If you are considering starting intermittent fasting, first check with your healthcare professional to make sure it is a good fit for you. If you do give it a go, then give it time and try to make it the new normal for how you eat. I wish you well on your health journey.
-by Brandon Crouch, DC
About the author: Dr. Brandon Crouch is a Chiropractor with Crouch Family Chiropractic. Dr. Crouch is an advocate for being proactive when it comes to your health and encourages people to make healthy informed decisions. For more information or questions, you can contact him online at: www.crouchfamilychiro.com.
